Last Updated on April 27, 2023 by Erin
Are you looking for a way to improve your midlife mindset? A 30-day gratitude challenge is a great way to increase positivity and build resilience for whatever life throws at us.
It’s easy to get bogged down in the challenges and stresses that come with this stage of life. I find this to be particularly true as a full-time working mom of three young children. Can you relate?
Sometimes it’s good to stop, take a deep breath, and remember all the good things we have to be grateful for. That’s why starting a gratitude challenge can be a great tool for increasing positivity and changing perspective in midlife.
In fact, I wrote a whole blog post about the power of gratitude in midlife!
Why Is Gratitude Important?
Research has shown that gratitude can have a significant positive impact on our mental and physical health. Studies have linked gratitude with reduced stress, improved sleep, increased happiness, and better relationships. By focusing on what we’re grateful for, we train our brains to look for the good in every situation, which can help us feel more optimistic and resilient.
One study even showed that a gratitude journal can improve sleep. Sign me up!
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What Is the 30-Day Gratitude Challenge?
A gratitude challenge is a practice of intentionally focusing on the good things in your life, no matter how big or small.
It involves taking time each day to reflect on what you’re grateful for and acknowledging the positive aspects of your life. The idea is to shift your focus from what’s going wrong to what’s going right.
A 30-day challenge is a great way for midlife women to practice self-care and prioritize their well-being. I like the 30-day timeline because it’s short enough that it doesn’t feel like a burden, but long enough to make a lasting positive change. Maybe you’ll develop a habit of practicing gratitude daily!
Why Is a Gratitude Challenge Great for Midlife Women?
Let’s just be real for a minute. Midlife comes with its own unique challenges, whether you’re 35, 45, or 55. Here are some of the reasons a gratitude challenge might be perfect for midlife women:
- Increased anxiety and stress
- Relationship problems
- Feeling unfulfilled
- Chronic health conditions
- Hormonal changes
Do any of those issue ring true for you? For me, it’s numbers 1 and 5 and I’m sure they are related in some capacity. I’m looking forward to a gratitude challenge because of the benefits that have been shown from research, as mentioned above.
How Do I Complete a 30-Day Gratitude Challenge?
Start by setting aside a few minutes each day to reflect on what you’re grateful for. Since the research shows 15-minutes before bed can help you get better sleep, I would personally recommend bedtime.
This can be done in a journal, by meditating, or simply by taking a few deep breaths and focusing on the present moment. The Headspace app has been an amazing meditation app I’ve had on my phone for the last 5 years. I can’t recommend it enough.
Here are some tips to get started:
- Keep a gratitude journal: Write down three things you’re grateful for each day. They can be as simple as a good cup of coffee or a hug from a loved one, or as significant as a major accomplishment.
- Share your gratitude with others: Take the time to express your gratitude to the people in your life who you’re grateful for. Send a thank-you note or simply tell them how much you appreciate them.
- Practice gratitude meditation: Take a few minutes each day to sit in silence and focus on your breath. As you inhale, think about something you’re grateful for, and as you exhale, let go of any negative thoughts or emotions.
- Use gratitude as a coping mechanism: When you’re feeling stressed or anxious, take a few deep breaths and focus on something you’re grateful for. This can help shift your mindset and calm your nerves.
- Use gratitude prompts: If you’re not sure what to write about, use gratitude prompts to get you started. For example, “Today I’m grateful for my health because…” or “I’m grateful for my best friend because…”
There are tons of beautiful gratitude journals available online if that is something of interest to you. If you want to try something out for free, I’ve already put together a list of 30 daily gratitude challenge tasks that you can download and print. I also threw in a fun coloring sheet because who doesn’t love some mindful coloring?
More Gratitude Challenge Ideas
If you complete your 30 days and want a few more ways to increase gratitude in your life, here are a few more ideas:
- Decorate a jar and fill it with notes about things you’re grateful for. Whenever you feel down, pull out a note and read it to remind yourself of the good things in your life.
- Create a gratitude scavenger hunt for yourself. Make a list of all the different things you are grateful for, such as your favorite book, your favorite movie, your favorite flower, smell, etc.
- Commit to a random act of gratitude each day.
- Turn your daily walk into a gratitude walk. While you are walking, focus on the things you’re grateful for in your surroundings, such as the beauty of nature, the kindness of strangers, or the support of loved ones.
Remember, the key to any gratitude challenge is to be consistent so that it becomes a habit. Stick with it and notice how your mindset shifts over time.
Get the Whole Family Involved
Making it a team effort can hold you more accountable during the challenge. Plus, a family gratitude challenge would be a great way to promote the values you want to instill in your children.
Explain to everyone why gratitude is so important and how it improves our well-being. It also makes the world a much better place. If the family understands the “why” behind the challenge, they will much more likely to participate.
Make it a competition, if that helps motivate your kids. See who can complete the most challenges, or who can stick with it the longest.
Share gratitude at each meal. Take turns listening and responding to everyone.
Before you know it, gratitude will be a part of the family routine!
Final Thoughts
My hope is that a 30-day gratitude challenge will help us appreciate the good things in our lives and reduce stress. We can cultivate a more positive outlook on life and find greater joy and fulfillment in our daily experiences.
While I love this time of my life, it admittedly comes with quite a few challenges. My anxiety in midlife is at an all-time high, as well as the burnout from my career. I’m entering a time of massive change as I navigate a career transition and pursue a better life.
So, I promise you I’m right there with you! Let’s give a gratitude challenge a try and look for ways to increase the positivity. Midlife crisis? Nah. We’ve got this!
If you end up doing a gratitude challenge or trying the free challenge I made, I’d love for you to comment and let me know how it’s going!
And you know I’d love it if you shared or saved this post 🙂
Sincerely,
Erin
